AM WORKOUT
MAX EFFORT LOWER
High handle trap bar lifts
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x675
1x700
1x700
https://youtu.be/EpfQmr9mMSs
GIANT SETS (dead-row-chins)
2 second pause high handle trap bar 415
3x8
T-bar rows 150
3x8
NG chins (various grips)
1x7
2x6
DB rows 105
1x12
Notes: 3:45 between heavy pulls, 2:00 between giant sets. Significant improvement from last week, where I couldn't get over 495. Still wasn't comfortable going full max effort, but, in turn, it's pretty goddamn awesome that 700lbs is my "not quite there but wanna still go kinda heavy" weight. It was something I was chasing for a while when I first got the trap bar, and I lost some of that ability as my weight went up, so now things are boding really well for when I can get together a healthy training cycle. I'm gonna go one more week on this for next week, as last week wasn't really a max effort workout. It seems my strategy of "make training while injured completely awful so that the body heals rapidly to avoid more training like that" is paying off.
Giant sets were smooth. No real issues.
I'm right about the same bodyfat level I was last year, while up 4lbs of bodyweight. Can see the growth in my shoulders and traps, with the lats poking through a bit.
Not used to seeing you so lean, but it seems like the norm for you now. Looking great. Your traps are ridiculous by the way. I found out about Kelso's book from you so I know you've done some gnarly trap training before, just wondering if you've isolated them any recently.
ReplyDeleteThanks man. I've found it's been easier to get lean with the more muscle I add: funny that, haha. Right now, with nothing on the horizon, I'm just gonna keep going after getting lean until it's no longer worth it. Curious to see what I can do.
ReplyDeleteMinus a cycle of kelso shrugs with the keg leading up to my canceled competition, I haven't done much direct trap work. I recently threw in some hang power snatches, but that's about it. With how slow and grindy my pulling style is, it may just be that my traps get a LOT of time under tension.
Speaking of speed, I've seen your heavybag and shadow boxing vids, and your hands are FLYING dude! With power behind them too. I was never able to get both, haha.